The best way to avoid injuries after racing is to train hard and recover quickly.
It’s also important to remember to relax.
“Don’t get stressed or upset,” says Francesco Vitti, who has worked with professional cyclists for more than 20 years.
You’ll also want to avoid too much weight lifting and not too much running.
Injury prevention tips and advice, part 2The following injury prevention tips, based on a review of scientific literature, will help you avoid and recover from injury: Warm up by stretching regularly.
This will increase blood flow and improve circulation.
Wrap up the race by stretching, walking and taking a nap.
If you have any concerns about your condition after a race, speak to your medical team.
Keep your muscles loose.
This can help prevent overtraining and muscle cramping.
Get enough sleep.
It’s best to get at least three hours of uninterrupted sleep a night.
Workout and run with people who are also good at cycling.
Listen to your body.
If you feel pain or discomfort, it’s important to get medical help immediately.
If it’s too hard to talk to your doctor, check your pulse and ask them to check your heart rate.
Use a pain relief medication, like ibuprofen, if you are experiencing pain or cramping from a pain reliever.
This is especially important when it comes to racing.
Try to avoid eating carbs, protein and sugar, and take a daily multivitamin and supplement.
Rest in the warm, dry and sunny conditions of your home, with your family.
Avoid alcohol, tobacco, caffeine and artificial sweeteners.